Sunday - 110623

CrossFit WOD:
Strength:
Weighted Dips (rings/bars)
5-5-5-5-5

Metcon:
AMRAP in 16min of:
10 Deadlifts (#100/70)
10-12-14... DB Snatch (#22.5/15,x1)
Run 200m

Endurance:
For time:
5 Rounds:
15 Medball Cleans (#10/6)
15 Pushups
15/12 Cal Bike

into:

5 Rounds:
15 Wallballs (#10/6)
15 Box Jumps
250/200m Row

CrossFit Strength:
Part 1: (15 min)
Romanian Deadlift
5 sets:
30sec Max RDL (60-65% from 1RM DL)
10 Double DB Floor press

Part 2: Heavy metcon (9 min)

3 Rounds:
2 min Amrap:
3 Double KB Swing
3 Double KB Front squat
3 Double KB Push press

1 min Double KB Farmer carry hold
*NO rest between rounds

Part 3: (6 min)
Accumulate:
4 min weighted plank hold